8-Week Workout Plan for Busy Brides

Posted on April 21st, 2014 at 7:00am — by FitnessGlo

8-Week Workout Program for Busy Brides

Wedding season is upon us and it is easy (oh so easy!) to get so caught up in every detail of your big day that you forget the most important part – YOU! To help you stay focused, strong, calm and balanced, we’ve designed a new 8-week workout program for brides (and your bridesmaids and anyone who could use a dose of fitness and fun) so you can approach your big day confidently – looking and feeling great.

The 8-week workout program for brides follows a schedule so you know what to expect each day and can plan your schedule accordingly:

  • Monday – Comprehensive Click & Glo
  • Tuesday – Upper Body + Cardio
  • Thursday – Lower Body + Cardio
  • Friday – Barre
  • Saturday – Comprehensive total body workout
  • Wednesday & Sunday (and eventually just Sundays as the program builds) -  Rest Days or Light Workout

The program classes are at an intermediate level for brides who workout somewhat regularly but want to step it up a notch before the big day. Sound like the program for you? View the 8-week busy bride workout plan and add it to your schedule to get started.

Over the next several weeks we will also be providing busy brides with several tools, including our Busy Bride Pinterest board which is a great resource for all your wedding planning needs and workouts targeted at specific dress types.

In the true spirit of everything we do at FitnessGlo, we want you to feel strong and confident in your own skin when you walk down that aisle. This program was designed to do just that in a supportive way with our amazing instructors who will be cheering you on and offering encouragement in every workout.

Here’s to YOU GLO-ing on your wedding day!

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Links We Love

Posted on April 20th, 2014 at 7:00am — by FitnessGlo

Links We LoveEach week on Facebook and Twitter, we share links to news and blog posts and articles that inspire us all to find the motivation to start with a program, stick with a program, love ourselves more, take better care of ourselves and find ways to feel better through movement.

It isn’t always easy. So we’re always on the lookout for good reads that you can turn throughout your day to find inspiration and a community of like-minded people who are experiencing the same challenges you are facing.

Here are a few links we loved this week:

  • Are Exercise Cool Downs Necessary: “The available scientific evidence shows, in fact, little benefit from cooling down as most of us do it, with a prolonged, slow easing of physical effort. In a representative 2007 study, healthy adults briskly walked for 30 minutes backward on a treadmill set at an incline to simulate going downhill, an activity known to induce sore muscles.”
  • 4 Tips to Stop the Fat Talk for Good: “We aren’t made to be filled with self-hatred, self-loathing and negative self-talk; yet somehow it has become completely acceptable to be our own worst enemy.
    So how can you stop this kind of talk?  How can we go from bashing our bodies on a regular basis to thinking more positively and replacing those negative thoughts with loving ones? Start with these four strategies.”
  • How to Get Through Mental Roadblocks of Running:When it comes to running, many of us can just lace up our shoes and hit the road. The distance doesn’t matter. The speed doesn’t matter. It is the act of enjoying your surroundings, letting off some steam, and staying active. However, if you have a goal in mind, running can become a little more difficult. You may be adding speed work into your training to hit a certain time goal. You may be adding distance in order to take on a new race milestone. And with that goal can come the mental barriers.”
  • Boost Brainpower with Exercise:If you want to work out your body, exercise. If you want to work out your brain, exercise. That’s right. Jumping jacks, curls and squats tone your midsection and your mind. Don’t take it from me. John Ratey, Harvard Medical School psychiatrist and author of “Spark: The Revolutionary New Science of Exercise and The Brain,” says, “Exercise is the single best thing you can do for your brain in terms of mood, memory and learning.”
  • ‘Training’ vs. ‘Exercise’ – What’s the Difference?: ““Physical fitness.” “Physical activity.” “Working out.” “Exercise.” “Training.” These are all terms that get haphazardly applied to the things we do when we intend to make some type of improvement in our body’s physical capacity. They all have separate and very specific meanings, and understanding them is important if you are to make the right choice about which one to apply to your situation.”

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Workout of the Week: All Around Energy

Posted on April 18th, 2014 at 7:00am — by FitnessGlo

This 45-minute click and glo workout is the perfect blend of simple cardio exercise sequences, total body strength endurance exercises, balance and abdominal work. This energizing workout will leave you feeling amazing.

Take this class with Amy: http://bit.ly/1h8ACxf

Workout of the Week

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The Best Ways to Improve Flexibility

Posted on April 16th, 2014 at 7:00am — by FitnessGlo

Ask a Trainer

Ever wonder how important flexibility really is? Studies show that it is more important than you may think. David Geier, the director of sports medicine at the Medical University of South Carolina, says that “Flexibility is the third pillar of fitness, next to cardiovascular conditioning and strength training. In fact, flexibility can help your body reach its optimum fitness level, may play a role in injury prevention, and can even contribute to staving off conditions like arthritis and more serious illnesses.”

Looking to increase or improve your flexibility? Our trainers fill us in on how to get limber so you can get the most out of your workout and reduce the risk of injury.

  • Amy Dixon: The best way to increase flexibility is to stretch at least 10 minutes a day. Stretch your arms, neck, shoulder, legs, and back.  If you find problem prone areas, spend a little bit more time in those areas. If you don’t have time for a daily stretch, aim for a 10-minute stretch at least 2-3 times a week.
  • Michelle Dozois: Get out and move! The more you sit still the stiffer your body will get. Be sure to try a variety of workouts – everything from weight training to yoga. The more versatile you can get with the way you move, the more flexibility you’ll see.
  • Patricia Friberg: Myofascial release techniques using tools such as foam rollers or therapy balls can help improve flexibility, increase range of motion as well as prevent injury. Fascia is the connective tissue that is located within the muscles as well as throughout the body. When we get injured or are inactive the fascia stiffens and the muscles have restrictive movement. By rolling our the fascia you will bring more fluidity and circulation to the muscles allowing them move more freely. These techniques also assist in restoring the body’s proper alignment. Ask a Fitness Trainer
  • Denise Klatte: Flexibility can be dynamic or static. Think high kicks vs bending over and touching the floor. In order to increase your flexibility, your connective and muscle tissue must lengthen. This lengthening best occurs when your internal, core temperature is elevated, i.e. warmed up. If you are trying to increase your static flexibility, make sure your form and alignment are good and that you are holding the stretch or yoga pose for a minimum of 15-20 seconds. If your goal is to improve dynamic flexibility, move your limbs/joints/body through progressively larger ranges of motion, all while maintaining good posture and alignment. With all flexibility training, never over-stretch and always continue to breathe throughout your training session.
  • Petra Kolber: Yoga is a wonderful complement to any exercise program. Taking the time to do active stretching before your workout and also more restorative stretching after you move will help keep your muscles long and limber. Stretching is often the one element we leave out of our program, especially when we feel short on time. Making sure that you do indeed take the time to stretch out the muscles that you used during your workout will not only help you move through the day with more ease and grace, it will also help reduce the risk of injury in the future.
  • Alex McLean: There are many ways to improve flexibility. Foam rolling and massage can help to alleviate the adhesions or “knots” in the muscles. Incorporate dynamic stretching, using movement to stretch the muscles, into your warmup and cool down routines. FitnessGlo offers yoga and pilates classes that can supplement your flexibility needs.
  • Jeffrey Scott: Consistency is key to improve overall flexibility. Try to incorporate it at the end of every workout AND on days you are not working out take a 15 minute stretch class on FitnessGlo to improve flexibility. Incorporating stretching into your weekly fitness routine is a great way to improve flexibility which can improve posture and help reduce the risk of injury.

There are so many misconceptions about fitness and working out. When should we work out? What should we do first? How often? How much? Why? Before you know it, the entire endeavor can feel overwhelming and you want to give up before you even get started. Ask a Trainer to the rescue! Our top trainers are ready and willing to answer your questions so you can get moving & keep moving and feeling great. Each week, a few of them will answer a new question. Have a question you’d like to ask one of our trainers? Email us at hello@fitnessglo.com or comment on our weekly Ask a Trainer posts and we’ll add your questions to the list!

 

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Teacher Feature: Jeffrey Scott

Posted on April 14th, 2014 at 7:00am — by FitnessGlo

Jeffrey Scott

Jeffrey is an International Fitness Presenter, Schwinn Master Trainer, Reebok Master Trainer and an Area Group Fitness Manager for Equinox Fitness Clubs. With over 20 years of experience in the Health and Fitness industry Jeffrey has conducted training workshops in over 15 countries around the world and is recognized as a top fitness educator, instructor and personal trainer who is known for his creative choreography and motivational teaching.

Work it out with Jeffrey, here:

  • Full Body Strength Progression: We use a single weight then two hand weights as we progress through a full body sculpting workout.
  • Multi Level Strength Segments: Get ready to have fun while getting a great workout! Using a step, one set of weights and an exercise tube we will work the body from head to toe with multi level strength segments interspersed with cardiovascular drills.
  • Tabata – Head to Toe Blast: One set of hand weights is all you need for this challenging full body tabata inspired workout. 5 exercises in total that target every muscle from head to toe.
  • No Equipment Total Body Toning: Click and Glow on the GO! No equipment used but a simple towel for this full body, cardio and toning workout. No equipment, no excuses, just hit play and let’s get go!
  • Circuits: When you are almost ready to step it up to a level 2 this is a great class to help you make that transition. A fun circuit workout utilizing one set of hand weights and a little bit of floor space. There are several intensity options for you to chose from. So hit play and let’s get started!

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Links We Love: The Change From Within Edition

Posted on April 13th, 2014 at 7:00am — by FitnessGlo

Links We LoveEach week on Facebook and Twitter, we share links to news and blog posts and articles that inspire us all to find the motivation to start with a program, stick with a program, love ourselves more, take better care of ourselves and find ways to feel better through movement.

It isn’t always easy. So we’re always on the lookout for good reads that you can turn throughout your day to find inspiration and a community of like-minded people who are experiencing the same challenges you are facing.

Here are a few links we loved this week:

  • Walking vs. Elliptical Training: “According to a number of recent studies, elliptical training results in greater activation of muscles in the buttocks and thighs than walking does, and less activation of muscles in the calf. Elliptical training also places greater strain on the lower back than walking because of how the muscles fire, a consideration for people with back problems.”
  • 2 Exercises Women Should Do Differently than Men: “When it comes to exercising, for the most part, there’s no reason women can’t do the same workouts as men. However, our bodies are different, so some things need to be considered.”
  • Why It Is Important to Exercise: “Do you want to consistently be in a better mood, reduce your stress level, alleviate anxiety, and give yourself a boost in confidence? By exercising, you do so much for yourself besides becoming stronger. Many people have trouble falling and staying asleep. It’s a problem throughout our society, as evidenced by the multitude of sleep aids available. When exercising regularly, sleep patterns will improve and can very well help people remove themselves from being dependent on a drug to get a good nights rest. Bottom line: run, push, walk, lift, jump, and pull yourself tired!”
  • How Regular Exercise Changes the Brain: “There are plenty of good reasons to be physically active. Big ones include reducing the odds of developing heart disease, stroke, and diabetes. Maybe you want to lose weight, lower your blood pressure, prevent depression, or just look better. Here’s another one, which especially applies to those of us (including me) experiencing the brain fog that comes with age: exercise changes the brain in ways that protect memory and thinking skills.”
  • Inspiring Change From Within: “I encourage you to take a step back during this month and switch your focus from achieving balance to instead concentrating on taking ownership of the key areas of your life. By mastering those areas, all the other details will fall into place.”

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Workout of the Week: Lift & Tone

Posted on April 11th, 2014 at 7:00am — by FitnessGlo

Lift and tone the bottom and stabilize the pelvis with this intense glute workout.

Take this class with Patricia: http://bit.ly/1sJkhbw

Workout of the Week

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6 Healthy Habits to Fit Into Your Week

Posted on April 9th, 2014 at 7:00am — by FitnessGlo

Six Healthy Habits

Many of you have asked us recently: What can women do in their daily routine (in addition to working out) to see physical and emotional benefits?

  • Ilyse Baker: That is an easy question for me to answer…I say DANCE! Why? It makes you feel more confident, sexier, happier, and empowered. Other things that you can do is take the time for you everyday. If you are like me, then you get caught up a lot of times with work and doing for others so any precious “ME” time is priceless, even if it is 5 minutes. It is something. Take walks in the park, have coffee with friends, beautify more, turn off your cell phones for 20 minutes, shut off social media for a day, read, laugh, and the list goes on and on.
  • Amy Dixon: Eat healthy foods. When we fuel our bodies with foods that are rich in vegetables, protein, and grains we increase our strength, endurance, mood and energy level. Receiving adequate sleep is another significant part of a living a healthy lifestyle. Sleep increases mind function, memory and overall energy and mood throughout the day.  I also suggest that women block out personal time each day. Take time to read, meditate, journal, buy some flowers, and laugh!Ask a Fitness Trainer
  • Michelle Dozois: I think this depends on what kind of person you are and what your day looks like. For some women, it’s vitally important to get time alone (I’m talking to you, Moms!). This could mean simply sitting still for five minutes with no interruptions with your eyes closed. For others, getting out and socializing provides a crucial boost to your immune system and your mood. Did you know there’s a bonding hormone called Oxytocin, which is released in high amounts when groups of women get together? Some studies have even shown that it naturally relieves pain.
  • Patricia Friberg: In addition to the workout, many people find success with activity trackers i.e. Fuel bands, pedometers, Fit bits etc. these devices will help you monitor your daily activity levels. Staying active throughout the day by taking “movement breaks” will  not only help with overall weight loss but can also improve productivity at home, work or school. Women find they are more focused, have more energy, and tend to make healthier food choices when they stay active throughout the day.
  • Denise Klatte: In addition to working out, women can find great benefit, both physically and emotionally, by being more mindful of the things we naturally do throughout our day…eat, drink, sleep, bathe. No additional time must be added to your already packed and busy day to find benefits. While eating, be aware of what your food choices are, drink more water, try to get 7-8 hours of sleep/night and take the time to enjoy your bath or shower. By increasing your awareness of the inside and outside of your body, you’ll be aware of how good your body feels and moves with a little TLC.
  • Petra Kolber: For me it is all about moving with gratitude and being a benefit seeker in every part of my life. From how you talk to yourself when you look in the mirror, to your outlook and attitude on life, work, exercise and relationships will all have a big impact, on not just your quality of living but also your quantity of life. Every morning name three things that you are looking forward to in your day and write them down. This simple action step done daily, will help set you up for a day that is full of positive emotion and physical well-being.

There are so many misconceptions about fitness and working out. When should we work out? What should we do first? How often? How much? Why? Before you know it, the entire endeavor can feel overwhelming and you want to give up before you even get started. Ask a Trainer to the rescue! Our top trainers are ready and willing to answer your questions so you can get moving & keep moving and feeling great. Each week, a few of them will answer a new question. Have a question you’d like to ask one of our trainers? Email us at hello@fitnessglo.com or comment on our weekly Ask a Trainer posts and we’ll add your questions to the list!

 

Comment » | Ask a Trainer

Teacher Feature: Alex McLean

Posted on April 7th, 2014 at 7:00am — by FitnessGlo

Alex McLean

In the fitness industry for 15 years, Alex McLean is certified through AFAA and ACE as a group exercise instructor and AFAA, ACE and NASM as a personal trainer. He is completing the comprehensive Pilates certification in Mat, Reformer and Equipment through Balanced Body University. He completed specialty workshops such as Kettlebells, ViPR, TRX and Kinesis to complement his training. Alex presented master classes for various fitness companies such as Reebok, Ballys and the Evolution Fitness Conference and numerous national charities such as the Workout for Hope, American Heart Association and the Muscular Dystrophy Association. A top 5 finalist in the Nike Rockstar Instructor Search, he is a master trainer for the Total Gym Gravity program and is currently working with Batuka to introduce its dance and fitness programming to the United States.

As an entertainer, Alex can be seen in fitness videos by Petra Kolber, Michelle Dozois, Reebok, Total Gym and Spinning.  He has danced for Leann Rhimes in the opening ceremonies of the Rose Parade, international hip hop troupe Nike Culture Shock, the Reebok Performance Team, Disney and Universal Studios. He worked as a dancer and trampoline aerialist for the NBA and WNBA. He has choreographed for the Reebok and FitTV sponsored Star Tour as well as various high school and college dance teams. He holds a BS in Marketing from Bentley College, Waltham, MA, and an MS in Marketing from Northwestern University, Evanston, IL.

Work it with Alex here:

  • Tabata – Full Speed Ahead: Let’s rev up the engines and charge full speed ahead in this amplified workout!
  • HIIT – Test Your Limits: This total body workout of short rest periods as work time increases will challenge your overall conditioning. Step up and test your limits!
  • Improve Posture & Muscle Strength: Moving while trying to balance heightens the demand on the core and the ability of the body to work as one unit. This dynamic control improves posture and muscle strength.
  • Shake Up and Wake Up: This class will get you moving and grooving on the dance floor! Moving slow, moving quick, to the right, to the left…all to shake up and wake up your FitnessGlo!
  • NonStop Flow with Alex McLean: This nonstop flow will get the heart pumping and sweat glistening, moving the lower body through different challenges!

 

 

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Workout of the Week: Cardio & Strength Step

Posted on April 4th, 2014 at 7:00am — by FitnessGlo

A total body workout alternating bouts of cardio using the step and strength training using a flat resistance band. A quick 30 minute workout that will leave you feeling energized and worked out.

Take this class with Michelle: http://bit.ly/1hazkHu

Cardio and Strength Step

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